Workout of the Day: Thursday, 10.25.18

RonnaBike.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
:20 Jumprope
10 SA Russian KB Swing
10 Goblet Squat
:20 Jumprope
10 KB Pull under
10 KB Clean and Press

STRENGTH/SKILL:
15 min of work:
A1. Double/Triple Under practice
a.0 dubs-- 10 singles/1 dub x 4-5
b.1-5 dubs-- Collect 10 dubs
c.10+ dubs-- 5 Triple Unders
A2. Heavy KB Swing x 10
A3. Arms-Only Fan Bike x 5 Cals

CONDITIONING:
Every 4 min x 5 Rounds
10/7 Fan Bike Cals
20 Russian KB Swing (32/24kg)
30 Double Unders

Score is fastest/slowest rounds

DURABLE

PREP:
2 Sets:
:30 Bottom Squat Hold
10 Banded Good Morning
20 Banded X-Walk
10 Cossack Squat
10 Reverse Lunge + Step
10 Air Squat
5 Burpee

WORK:
3-4 Sets:
10 DB Floor Press

5/side Turkish Get Up

:20-:45 Ring Plank

50' Bear Crawl

HUSTLE:
16min AMRAP
50' DB Bear Crawl
10 Renegade Row
3/side DB TGU Sit-up
10/7 Cal Fan Bike

Aim to do all movements unbroken, and sprint hard on the bike

Justin McClintock